WOD / Blog
21 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Five 2.5 Minute Rounds Round 1: 20 Front Squats (95/65)(65/45) 12 Burpees Round 2: 16 Front Squats (135/95)(95/65) 12 Burpees Round 3: 12 Front Squats (185/125)(125/85) 12 […]
20 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 2 x 2 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Time Cap) 3 Wall Walks 10 Power Snatches (95/65)(65/45) 20 Double Unders Stimulus/Focus: Find a steady pace on the […]
18 July 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
17 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 5 Overhead Squats (135/95)(95/65) 10 Burpees over the Bar 20 Ab Mat Sit Ups Stimulus/Focus: Aim to complete all work unbroken. The bar should […]
16 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (8 Minute Time Cap) 21-15-9 Floor Press (135/95)(95/65) Toes to Bar *RX+: (185/135)(135/95) and Strict T2B Stimulus/Focus: This is a sprint! Treat it like one! Cool Down: 3 Rounds 15 GHD Extensions […]
15 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: 10 Minute Skill Practice WOD: 30 Minute Partner You Go I Go Workout 7/5 Bike Calorie 10 Wall Balls (20/14)(14/10) 5 Ring Pull Ups Stimulus/Focus: One partner completes a round, while the other partner rests. Switch and repeat. Mark your board after each person completes the work. Score is […]